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Flashcards in Reformer exercises Deck (37):
1

Footwork

All springs
S1
P. 42

2

Roll Down Series

S1
P. 44
R,Y
Bicep curls, elbow low or high
Cross straps rows
Can do either version with obliques

3

Seated Footwork

S1
P. 50
R
Block under foot
Single leg, double leg
Arms can be by side

4

Feet in straps

S1
P. 52
2R
Circles, Frog, walking on ceiling, Peter Pan
Regression: thighs on straps with increased spring tension

5

Bridging

S2
P. 90
2R, B
foot bar middle, head rest down
Start on heels
Variations on balls of feet or add leg extension or SL

6

Supine Arm Series

S2
P. 92
R, Y
Variations: V, abduction, triceps press, circles, cheerleading arcs and circles

7

Supine Abdominal Series

Hundreds, Coordination
S 2
P. 94
R,Y
Coordination: keep curl up for 3-5 reps or extension/open/close

8

Mermaid

S2
P. 116
R
Variations: rotation and overhead press, rotation extension
Remember Contralateral stretch

9

Cleopatra

S2
P.118
Knees stacked, starting position is arm extended, opposite palm flat on carriage
Variation: cervical rotation away from foot bar

10

Scooter

S2
P.120
R
Variations: leg bent fingertip touch, hands on hips, opposition arm swing, spine flexion (preps for knee stretch)

11

Standing Hip Stretch

S2
P.122
R
Variation: thoracic extension

12

Quadruped

S3
P.160
R
Lighter spring: more abs
Heavy spring: mor hip ext/shoulder flex

13

Knee Stretches

S3
P.162
Shoulders at 135 flexion, exhale and emphasis on hip flexion phase
Positions: C-curve to neutral to extension

14

Reverse Abdominals

S3
P.164
B
Knees pull in
Variations: knees at 90 and lats pull in, obliques, SL forward and oblique

15

Kneeling Arm Series - Facing Front

S3
P.182
B,y
Variations: serving, shoulder flexion, triceps press/salute, hug a tree

16

Kneeling Arm Series - Facing Side

S3
P.184-186
B
Variations: side arms 1 (D2), side arms 2 (triceps), side arms 3 (forearm up wall), IR, ER, Travolta

17

Kneeling Arm Series - Facing Back

S3
P.188
R
Press back (straight arms), Bicep curls, rows (cross handles choke up on rope), chest expansion (B cervical rotation, changing directions each time)
Variation: can all be done seated on long box

18

Short Spine Stretch

S3
P.190
Prep: frog
Short cords

19

Long Spine Massage

S3
P. 193
2R
Long cords
Carriage doesn't move as you lift up and down, hips abduct after you lift and as you lower down they circle
Repeat with abducted hips?

20

Long Stretch Series

S4
P.10
R,B
Variations: elephant, inverted V, long stretch, jack rabbit

21

Lon Box Series: Pulling Straps

R4
P.12
G
Variations: T, pulling straps with spine extension, triceps extension

22

Long Box Series: prone shoulder press and extension

S4
P.14
Elbow out or in, thoracic extension

23

Semi Circle

S4
P.16
R, B
Mount: bridge up first then slide back down carriage

24

Short Box Series

S4
P.34
All springs
Genie arms, arms behind head, arms straight up, with bar/pole
Variations: round back, rotation, flat back, twist, sidebend
Climb a tree: hands grab back of thigh, 3 kicks and on 3rd walk hands towards ankle, roll back until thigh perpendicular to floor/ceiling, walk down arm extending through midback, arms go overhead

25

Standing Series/ Side Splits

S4
P.36
R,B - heavy for ABD light for ADD
Variations: knees bent, skating (R), side splits - foot against shoulder rest

26

Tendon Stretch and Gymnast

S5
P.72
R,B
Tendon stretch: eyes look at knees
Gymnast: tendon stretch + extend spine to neutral and tricep dip

27

Stomach Massage

S5
P.74
2R,B
Variations: Hands back, arms out, twist, reach

28

Russian Split and Front Split

S5
P.94
R,B
Mount: kneeling with foot on foot bar then lift back leg up
Russian split, front split, back lunge
Variations: hands on foot bar, foot on frame, kneeling
Balance support: use pole, stand on R side on box to offer hand held support

29

Long Box Series: Swan

S6
P.140
R,B
Pilates V
Full version: extend and flex knees in spinal extension

30

Long Box Series: Backstroke

S6
P.142
R,B
Choreography: start curled, up, open, around and down and in
Variations: head down every rep, or perform on carriage

31

Long Box Series: Teaser

S6
P.144
R
Remember Mount
Dismount: straps in one hand and swing off
Variations: arm circle,serve platter, shoulder flexion, salute or leg raises in teaser position

32

Rowing Series: Rowing Back I

S6
P.162
R
Start in hug a tree

33

Rowing Series: Rowing Back II (Flat Back)

S6
P.164
R
Start in Bicep curl

34

Rowing Series: Rowing Front III (Sitting Tall)

S6
P.166
R
Start in serve the platter

35

Rowing Series: Rowing Front IV (Bending Down)

S6
P.168
R
Variation 1: re stack with arms at shoulder level
Variation 2: restock spine while reaching arms overhead

36

Long Stretch Series: Downstretch, Upstretch

S6
P.170
R,B
Downstretch: knees on carriage hands on foot bar, move through shoulders, can add rotation
Upstretch: start in inverted V send feet back shoulders forward and you round back and unravel to neutral spine

37

Long Stretch Series: Knee Stretch Knees Off, Arabesque

S6
P.172
R,B
Knees Stretch knees off: keep C curve
Arabesque: flat foot (start in elephant), PF ankle (hips opened), PF ankle with beats